Wayzata High School. Speed, Agility, & Conditioning Manual. Created By: XL Athlete

Wayzata High School Speed, Agility, & Conditioning Manual Created By: XL Athlete

How To Use Your Manual The Optimal Training Session 1. Choose a Dynamic Warm Up to complete 2. Perform Speed or Agility Training First 3. Perform any Strength Training Next 4. Perform Core Training Third 5. Perform Conditioning Fourth 6. Finish your training with Post-Workout Recovery 7. Refuel your body using proper Nutrition This manual is linked to the internet If you do not know what a particular exercise is, simply click on it and a video will play in your internet browser demonstrating how it is done. All other text appearing blue and underlined is also linked to the internet.

DYNAMIC WARM UP The purpose of a dynamic warm up is to get your body moving in ways comparable with the demands of your training. While your body gets moving, the temperature inside your body and muscles rises and the heart starts to pump more blood throughout the body. The further you progress in the dynamic warm up, the more functional your body becomes and the easier it is to get the major muscle groups "loose" and ready for an intense workout.

1) Jogging With Arm Circles Forward End Line to Half Court On-Court Dynamic Warm Up 5) Carioca High Knee Face Left End Line To Half Court 2) Jogging with Cross Over Step Forward Half Court to End Line 6) Carioca High Knee Face Right Half Court to End Line 3) Shuffle Cross Arm Swing End Line to Half Court 4) Skipping Backward Flaring Knees Backward Half Court to End Line

7) Walking Lunge with Twist End Line to Half Court On-Court Dynamic Warm Up 10) Frankenstein Half Court to End Line 8) Reverse Walking w/ Toe Touch Hold Half Court to End Line 11) Shuffle Bent-Over Arm Swing Face Left End Line to Half Court Face Right Half Court to End Line 9) Walking Ankle Grab End Line to Half Court

12) Messier Squats 5 Reps Each Way On-Court Dynamic Warm Up 16) Spread Eagle Leg Swings 5 Side to Side Each Leg 13) Neck Rolls 10 reps 17) Scorpion 5 Times Each Side Leg To Hand 14) Trunk Rolls 5 Each Direction 18) Cat Cows on All Fours 5 Times Up and Down 15) Trunk Twist 5 Each Direction

1) Jogging Around Perimeter of Half the Field End Zone Side Line 50 Yard Line Side Line Then Back to End Zone On-Field Dynamic Warm Up 4) Backward Long Stride Reach 15 Yds - End Zone to 15 Yard Line 15 Yds - 15 Yard Line to End Zone 2) Backward DB Shuffle 15 Yds - End Zone to 15 Yard Line 15 Yds - 15 Yard Line to End Zone 5) Walking Lunge to Straight Leg Kick 10 Yds End Zone to 10 Yard Line Then Jog Forward Final 5 Yards 3) Carioca High Knee 15 Yds - Face Left End Zone to 15 Yard Line 15 Yds - Face Right 15 Yard Line to End Zone 6) Walking Backward w/ Flare Knee 10 Yds 15 Yard Line to 5 Yard Line Then Turn and Jog Forward 5 Last Yards

7) Shuffle Drag Foot 10 Yds Facing Right End Zone to 10 Yard Line 10 Yds Facing Left 10 Yard Line to End Zone On-Field Dynamic Warm Up 10) Frankenstein 10 Yards End Zone to 10 Yard Line 8) Long Stride Reverse Reach 10 Yards End Zone to 10 Yard Line 11) Reverse Walking w/ Toe Touch Hold 10 Yards 10 Yard Line to End Zone 9) Walking High Knee Pull 10 Yards 10 Yard Line to End Zone 12) Standing Arm Circles Forward and Backward 5 to 8 Seconds Each Direction 13) Neck Rolls 10 reps

14) Trunk Rolls 5 Each Direction On-Field Dynamic Warm Up 15) Trunk Twist 5 Each Direction 16) Jogging 25 Yds - End Zone 25 Yard Line

SPEED & AGILITY TRAINING Speed and agility training must be performed when the body is fresh, which is why we do it prior to strength training or conditioning. The only way to become FASTER is to give maximum effort in each speed drill. If you tire the body before doing speed training, you will not become faster. Complete each drill as fast and with as much effort as you can. There are several different speed and agility drills you can choose from in the following pages. Choose only 1 or 2 drills to complete per day. Train for speed 3 to 4 times per week.

Plyometric Workout For Sport 1 Plyometrics can improve speed and explosiveness. They must be completed when the body is fresh, right after a warm up and before strength training. 1) Squat Jump Pause 20 30 Seconds Rest Between Sets 2) Tuck Jump 20 30 Seconds Rest Between Sets Level 1 2 Sets of 3 Reps Choose Your Level This file is linked to the internet. If you do not know what an exercise is, simply click on it for a video preview. These exercise videos, and others, are located at the XL Athlete website. All videos and content is free. www.xlathlete.com Level 2 2 Sets of 5 Reps 3) Power Step Up 20 30 Seconds Rest Between Sets 4) Relaxed Box Jump 20 30 Seconds Rest Between Sets 5) Speed Skater For Distance 20 30 Seconds Rest Between Sets *These can be performed with or without the boxes (on the ground)

Plyometric Workout For Sport 2 Plyometrics can improve speed and explosiveness. They must be completed when the body is fresh, right after a warm up and before strength training. 1) Squat Jump Pause 20 30 Seconds Rest Between Sets Level 1 2 Sets of 3 Reps Choose Your Level Level 2 2 Sets of 5 Reps This file is linked to the internet. If you do not know what an exercise is, simply click on it for a video preview. These exercise videos, and others, are located at the XL Athlete website. All videos and content is free. 2) Pike Jump www.xlathlete.com 20 30 Seconds Rest Between Sets 3) Power Step Up 20 30 Seconds Rest Between Sets 4) Iso Release Box Jumps 20 30 Seconds Rest Between Sets 5) 1/2 Squat jump 20 30 Seconds Rest Between Sets

Plyometric Workout For Sport 3 Plyometrics can improve speed and explosiveness. They must be completed when the body is fresh, right after a warm up and before strength training. 1) Squat Jump 20 30 Seconds Rest Between Sets 2) Referee Double Knee Jump 20 30 Seconds Rest Between Sets 3) Lateral Single Leg Bench Hops 20 30 Seconds Rest Between Sets 4) Depth Drop 20 30 Seconds Rest Between Sets 5) Alternating Split Lunge Jump 20 30 Seconds Rest Between Sets Level 1 2 Sets of 3 Reps Choose Your Level Level 2 2 Sets of 5 Reps This file is linked to the internet. If you do not know what an exercise is, simply click on it for a video preview. These exercise videos, and others, are located at the XL Athlete website. All videos and content is free. www.xlathlete.com

Cone Agility Drill 1 1) 3 Cone Drill 2 to 3 Reps- 45 Second to 1-Minute Rest 2) 5 Cone Corner Cut Drill 2 to 3 Reps- 45 Second to 1-Minute Rest 3) 3 Cone Sprint Drill 2 to 3 Reps- 45 Second to 1-Minute Rest

Cone Agility Drill 2 1) Pro Agility 2 to 3 Reps- 45 Second to 1-Minute Rest 2) 4 Cone X Pattern 2 to 3 Reps- 45 Second to 1-Minute Rest 3) 5 Yard Figure 8 Drill 2 to 3 Reps- 45 Second to 1-Minute Rest

Cone Agility Drill 3 1) 4 Cone Cross 2 to 3 Reps- 45 Second to 1 Minute-Rest 2) Back Peddle Sprint Drill 2 to 3 Reps- 45 Second to 1-Minute Rest 3) D Shuffle Drill 2 to 3 Reps- 45 Second to 1-Minute Rest

Cone Agility Drill 4 1) 5 Cone Drill 2 to 3 Reps- 45 Second to 1 Minute-Rest 2) S Pattern Drill 2 to 3 Reps- 45 Second to 1-Minute Rest 3) 4 Cone Tennis Ball Drill 2 to 3 Reps- 45 Second to 1-Minute Rest

Cone Agility Drill 5 1) Snake Cone Drill 2 to 3 Reps- 45 Second to 1-Minute Rest 2) 4 Corner Drill 2 to 3 Reps- 45 Second to 1-Minute Rest 3) 7 Cone Star Drill 2 to 3 Reps- 45 Second to 1-Minute Rest

Cone Agility Drill 6 1) Shuttle Cone Drill 2 to 3 Reps- 45 Second to 1-Minute Rest 2) T Drill 2 to 3 Reps- 45 Second to 1-Minute Rest 3) 5 Cone M Drill 2 to 3 Reps- 45 Second to1-minute Rest

Cone Agility Drill 7 1) Star Cone Drill 2 to 3 Reps- 45 Second to 1-Minute Rest 2) Mirror Drill 2 to 3 Reps- 45 Second to 1-Minute Rest 3) 5 Cone L Drill 2 to 3 Reps- 45 Second to 1-Minute Rest

Cone Agility Drill 8 1) Star Cone Drill #5 2 to 3 Reps- 45 Second to 1-Minute Rest 2) R Drill 2 to 3 Reps- 45 Second to 1 Minute Rest 3) 4 Cone Y Drill 2 to 3 Reps- 45 Second to 1-Minute Rest

Cone Agility Drill 9 1) Star Cone Drill #4 2 to 3 Reps- 45 Second to 1 Minute-Rest 2) Agility Jump Drill 2 to 3 Reps- 45 Second to 1-Minute Rest 3) 6 Cone Drill 2 to 3 Reps- 45 Second to 1 Minute-Rest

Cone Agility Drill 10 1) 3 Cone Drill 2 to 3 Reps- 45 Second to 1-Minute Rest 2) Back Peddle Sprint Drill 2 to 3 Reps- 45 Second to 1-Minute Rest 3) D Shuffle Drill 2 to 3 Reps- 45 Second to 1-Minute Rest

Ladder Drills 1) One Foot Every Other Square Forward and Backward 2 times 2) 2 In 2 Out (Left Side) Backward and Forward 2 Times 3) Jumping Jacks For Power Forward and Backward

Ladder Drills 4) Two Feet Every Square Forward and Backward 2 times 5) 2 In 2 Out (Forward/Backward) Left and Right 2 Times 6) 2 In 2 Out (Right Side) Backward and Forward 2 Times

Ladder Drills 7) Scissor Left and Right 2 times 8) 2 In 2 Out Hold On One Leg (Hockey Style) Forward 3 Times 9) One Leg Snake Backward and Forward 2 Times

Ladder Drills 10) Ickey Shuffle Forward and Backward 2 times 11) 2 In 1 Out Right and Left 2 Times 12) Outside Foot In Behind Backward 2 Times

Ladder Drills 13) One Leg Hops Forward and Backward, Left Foot and Right Foot 2 times 14) 90º Side Turns Forward and Backward, Left Foot and Right Foot 2 Times 15) Hesitation Drill Forward and Backward 2 Times

Ladder Drills 16) Jumping Jacks For Speed Forward and Backward 2 times 17) 180º Side Turns Forward and Backward, Left Foot and Right Foot 2 Times 18) Ice Skater 2 Feet Out Forward and Backward 2 Times

Ladder Drills 19) 2 Feet Every Other Square Forward and Backward 2 times 20) In and Out Forward and Backward 2 Times 21) Lightning Bolt Forward and Backward 2 Times 2 Times

Ladder Drills 22) 1 Foot In Forward and Backward 2 times 23) Hop Scotch Backward and Forward 2 Times 24) Power Lightning Bolt Shuffle (w/ Cones) Forward and Backward 2 Times

Ladder Drills 25) Ice Skater 1 Foot - Forward and Backward 2 times 26) Outside Foot In Front Forward 2 Times 27) Jumping Jacks For Power Forward and Backward 2 Times

Line Agility Drills 1) Criss Cross Drill 2x s Forward & Back ward 2) Lateral Two Feet 2x s to Left & Right 3) Scissor Drill 2x s to Left and Right

Line Agility Drills 1) Two Feet Down 2x s Forward & Backward 2) Lateral Two Feet 180 s - 2X s Both Directions 3) Criss Cross Drill 2x s Forward & Backward

Line Agility Drills 1) Lateral Two Feet 2x s to Left & Right 2) ) Two Feet Down 2x s Forward & Backward 3) Scissor Drill 2x s to Left and Right

Line Agility Drills 1) Same Foot Down 2x s Right & Left Foot 2) Lateral One Foot Move Internally 2x s Left & Right Foot 3) Lateral One Foot Move Externally 2x s Left & Right Foot

Jungle Run Purpose Conditioning in a fun, game-like manner Requirements Football field lines marked clearly At least 2 coaches Goals Run from one 20-yard line to the other first without being tagged o Athletes who finish first move up to the next fastest group If tagged, tag another athlete and race to the finish without being last If an athlete cannot tag another, and finishes last, that athlete must do pushups and move down to the next slower group Execution Begin with groups of athletes (up to six) organized from fastest group to slowest group Place the fastest group on one 20-yard line, with the next slower group on the opposite 20-yard line o Continue to equally distribute the remaining groups in this manner o Coaches stand on opposite 20-yard lines In the illustration below, the athletes are in blue and the coaches are in red

Execution (Continued) Jungle Run Start the first group running toward the other 20-yard line Call out the names of two to three athletes (in yellow) who MUST tag another runner as fast as possible The athletes will strive to finish first if untagged to move up to the next group If tagged, the athletes must try to tag another athlete as fast as possible to avoid finishing last The tagged athlete CANNOT immediate tag back the athlete who tagged them (in black) o He or she MUST find someone other than who has tagged them (in blue)

Execution (Continued) Jungle Run The athlete who is untagged, and/or finishes first moves up to the next fastest group The athlete who cannot tag another and finishes last (in yellow) must perform push-ups and be moved down to the next slower group waiting at the finish line and starting NEXT Begin the next slower group, including the last-place finisher from the previous group Repeat the game as described above

Flying 60 s Top End Speed Development Complete each rep with 100% effort - 4 to 8 reps 1:30 to 2:00 Rest First 20 Yards This is a gradual build up of speed for twenty yards, reaching top speed at the start of the second twenty. This is a great time to work proper running form. Second 20 Yards This is a complete full sprint at top speed for twenty yards while maintaining proper running form during the complete duration at full speed. Third 20 Yards This is a gradual decreasing of speed for twenty yards; ending at the speed of a slow jog. The purpose of this drill is to complete each rep at max speeds.

Flying 90 s Top End Speed Development Complete each rep with 100% effort - 4 to 8 reps 1:30 to 2:00 Rest First 30 Yards This is a gradual build up of speed for thirty yards, reaching top speed at the start of the second thirty. This is a great time to work proper running form. Second 30 Yards This is a complete full sprint at top speed for thirty yards while maintaining proper running form during the complete duration at full speed. Third 30 Yards This is a gradual decreasing of speed for thirty yards; ending at the speed of a slow jog. The purpose of this drill is to complete each rep at max speeds.

16-Week Short Sprint Program: Week 1 MONDAY Set Distance Reps Effort Rest 1 5 Yards 3 100% 5 Seconds 2 10 Yards 2 100% 5 Seconds 3 20 Yards 1 100% 10 Seconds 1 5 Yards 3 100% 5 Seconds 2 10 Yards 2 100% 5 Seconds 3 20 Yards 1 100% 10 Seconds WEDNESDAY Set Distance Reps Effort Rest 1 5 Yards 2 100% 5 Seconds 2 10 Yards 2 100% 5 Seconds 3 20 Yards 2 100% 10 Seconds 1 5 Yards 2 100% 5 Seconds 2 10 Yards 1 100% 5 Seconds 3 20 Yards 1 100% 10 Seconds FRIDAY Set Distance Reps Effort Rest 1 5 Yards 2 100% 5 Seconds 2 10 Yards 1 100% 5 Seconds 3 20 Yards 1 100% 10 Seconds 1 5 Yards 2 100% 5 Seconds 2 10 Yards 1 100% 5 Seconds 3 20 Yards 1 100% 10 Seconds 1 5 Yards 2 100% 5 Seconds 2 10 Yards 1 100% 5 Seconds 3 20 Yards 1 100% 10 Seconds

16-Week Short Sprint Program: Week 7 MONDAY Set Distance Reps Effort Rest 1 5 Yards 5 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds 3 20 Yards 3 100% 10 Seconds 1 5 Yards 4 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds 3 20 Yards 3 100% 10 Seconds WEDNESDAY Set Distance Reps Effort Rest 1 5 Yards 4 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds 3 20 Yards 2 100% 10 Seconds 4 30 Yards 2 100% 10 Seconds 1 5 Yards 4 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds 3 20 Yards 2 100% 10 Seconds 4 30 Yards 1 100% 10 Seconds FRIDAY Set Distance Reps Effort Rest 1 5 Yards 4 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds 3 20 Yards 2 100% 10 Seconds 1 5 Yards 4 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds 3 20 Yards 2 100% 10 Seconds 1 5 Yards 4 100% 5 Seconds 2 10 Yards 3 100% 5 Seconds 3 20 Yards 2 100% 10 Seconds

STRENGTH TRAINING Strength training will be assigned by your sport coach. If no training is available, XL Athlete provides workouts for free at its website. When you sign up (free), you can enter in your estimated maxes for a number a lifts, then receive customized workouts to download and print off. Website: www.xlathlete.com Questions or requests for information can be emailed to: xlathlete@yahoo.com or xlathlete@sbwireless.net

CORE TRAINING Core training exercises focus on strengthening the muscles of the abdomen and back. These muscles support every movement the body makes, and are very important for preventing injury as well as improving sport performance. Core training should be done after the strength training workout, but before conditioning.

Core Workouts Without Equipment For Sport WORKOUT 1 - Complete Exercises in Order 1 3 Times 1.) Supine Curl Ups 10 Reps 4) Pike Toe Drag 10 Reps 2) Side Touch 15 Each Way 5) Alternating V Up Iso Hold 12 Reps 3-Second Hold Each Leg 3) Cobra 10 Reps with 3 Second Hold

Core Workouts Without Equipment For Sport WORKOUT 2 - Complete Exercises in Order 1 3 Times 1.) Straight Leg Up Crunch 25 Reps 4) Oblique Double Leg Lift Crunch 15 Reps Each Side 2) Half Twist 20 Reps Each Way 5) Prone Forearm Bridge 45 Seconds 3) Double Leg V Up 12 Reps

Core Workouts Without Equipment For Sport WORKOUT 3 - Complete Exercises in Order 1 3 Times 1) Bent Knee Tuck 20 Reps 4) Supine Bridge Alternating Leg Lift 8 Reps Each Leg with 3 Second Hold 2) Sit Up With Twist 8 Reps E. Way 5) Superman 12 Reps with 3 Second Hold 3) Supine Leg Circles 8 Reps Each Way

Core Workouts Without Equipment For Sport WORKOUT 4 - Complete Exercises in Order 1 3 Times 1) Sit Up 20 Reps 5) Side Bridge 30 Second Hold E. Way 2) Oblique Leg Lift Crunch 8 Reps Each Side 3) Supine Bridge 30 Second Hold 4) Inch Worm 12 Reps

Team Core Workout for Sport 1 The following workout would be used for teams that want to supplement core work all together as a team building experience. Exercises are linked to the XL Athlete website, so if you are unaware of what the exercise is, simply click on it to see a video. 1) Pike Ups Check one of the following boxes to indicate what level you want to complete for each exercise. 2) Cobra 3) Side Touch (Count Reps Each Way) 4) Half Twist (Count Reps Each Way) 5) Side Bridge Leg Circle (Count Reps Each Way) 6) Glute Bridge Ups

Team Core Workout for Sport 2 The following workout would be used for teams that want to supplement core work all together as a team building experience. Exercises are linked to the XL Athlete website, so if you are unaware of what the exercise is, simply click on it to see a video. Check one of the following boxes to indicate what level you want to complete for each exercise. 1) Double Leg V Up 2) Gopher U Abs (Count Reps Each Way) 3) Straight Leg Crunch 4) Superman 5) Supine Scissors (Count Reps Each Way) 6) Pike Under Twist 7) Supine Bridge Alternating Leg Lift

CONDITIONING The following pages contain ideas for conditioning. Each is unique, and not every conditioning workout contains running. Remember to perform conditioning only at the end of your training day, when it will not have a negative effect on your strength or power performance. Follow conditioning with post-workout recovery and proper nutrition.

Introduction Tabata Intervals For Sport: On-Field Training Tabata intervals are an excellent way to train athletes in a simplistic and efficient manner. Through short and very intense bursts of exercise, athletes will significantly improve both aerobic and anaerobic systems at the same time. This will aid performance as well as recovery in both novice and elite athletes. How To Perform The Intervals Intense exercise is performed for 20 seconds, followed by 10 seconds of rest. This repeats, without stoppage, for 8 bouts. In order to receive maximum benefit from each interval routine, the athlete must exert a maximum amount of effort. Failure to do so will yield little to no results and wasted time. Try to complete as many repetitions of the required exercise as possible within the allotted 20 seconds. Recovery After The Workout Following the workout, be sure to perform some post-workout activity to enhance recovery. This may include some or all of the following: Slow walk/bike for 10-15 minutes Laying wall shakes Glute ham hang Foam roller or stretching Exercises: Listed Below Bout Time Performance 1 2 3 4 5 6 7 8 20 Sec MAX SPEED SPRINT 10 Sec REST 20 Sec CARIOCA FACE LEFT 10 Sec REST 20 Sec MAX SPEED SPRINT 10 Sec REST 20 Sec CARIOCA FACE RIGHT 10 Sec REST 20 Sec MAX SPEED SPRINT 10 Sec REST 20 Sec POWER SKIP 10 Sec REST 20 Sec MAX SPEED SPRINT 10 Sec REST 20 Sec BACKPEDAL 10 Sec REST

Introduction Tabata Intervals For Sport: Total Body Training Tabata intervals are an excellent way to train athletes in a simplistic and efficient manner. Through short and very intense bursts of exercise, athletes will significantly improve both aerobic and anaerobic systems at the same time. This will aid performance as well as recovery in both novice and elite athletes. How To Perform The Intervals Intense exercise is performed for 20 seconds, followed by 10 seconds of rest. This repeats, without stoppage, for 8 bouts. In order to receive maximum benefit from each interval routine, the athlete must exert a maximum amount of effort. Failure to do so will yield little to no results and wasted time. Try to complete as many repetitions of the required exercise as possible within the allotted 20 seconds. Recovery After The Workout Following the workout, be sure to perform some post-workout activity to enhance recovery. This may include some or all of the following: Slow walk/bike for 10-15 minutes Laying wall shakes Glute ham hang Foam roller or stretching Exercises: Listed Below Bout Time Performance 1 2 3 4 5 6 7 8 20 Sec PUSH UP 10 Sec REST 20 Sec PULL UP 10 Sec REST 20 Sec BODY WEIGHT SQUAT 10 Sec REST 20 Sec SQUAT JUMP 10 Sec REST 20 Sec PUSH UP 10 Sec REST 20 Sec PULL UP 10 Sec REST 20 Sec BODY WEIGHT SQUAT 10 Sec REST 20 Sec SQUAT JUMP 10 Sec REST

Introduction Tabata Intervals For Sport: Jump Rope Tabata intervals are an excellent way to train athletes in a simplistic and efficient manner. Through short and very intense bursts of exercise, athletes will significantly improve both aerobic and anaerobic systems at the same time. This will aid performance as well as recovery in both novice and elite athletes. How To Perform The Intervals Intense exercise is performed for 20 seconds, followed by 10 seconds of rest. This repeats, without stoppage, for 8 bouts. In order to receive maximum benefit from each interval routine, the athlete must exert a maximum amount of effort. Failure to do so will yield little to no results and wasted time. Try to complete as many repetitions of the required exercise as possible within the allotted 20 seconds. Recovery After The Workout Following the workout, be sure to perform some post-workout activity to enhance recovery. This may include some or all of the following: Slow walk/bike for 10-15 minutes Laying wall shakes Glute ham hang Foam roller or stretching Exercise: Jump Rope Bout Time Performance 1 2 3 4 5 6 7 8 20 sec MAX EFFORT 10 sec REST 20 sec MAX EFFORT 10 sec REST 20 sec MAX EFFORT 10 sec REST 20 sec MAX EFFORT 10 sec REST 20 sec MAX EFFORT 10 sec REST 20 sec MAX EFFORT 10 sec REST 20 sec MAX EFFORT 10 sec REST 20 sec MAX EFFORT 10 sec REST

Game Speed Conditioning Field Complete Each Sprint with 60% Effort - Level 1 Set 1 Sprint 5 yards back and forth 3 times Carioca 20 yards back and forth 2 times Backward Shuffle 25 yards Sprint back to Goal Line Backward Shuffle 25 yards Sprint back to Goal Line Sprint forward 5 yards and backpedal 5 yards back and forth 3 times Rest 1:30 Set 2 Shuffle 5 yards back and forth 3 times 5 tuck jumps Sprint 20 yards Sprint back to Goal Line Carioca same leg in front 25 yards back and forth 2 times Sprint forward 5 yards and backpedal 5 yards back and forth 4 times Rest 1:30 Set 3 Sprint forward 5 yards and backpedal 5 yards back and forth 3 times 5 squat jumps Sprint 25 yards Sprint back to Goal Line Carioca same leg behind 20 yards back and forth 2 times Sprint forward 5 yards and backpedal 5 yards back and forth 4 times Rest 1:30 Set 4 Sprint 5 yards back and forth 3 times Carioca 20 yards back and forth 2 times Backward Shuffle 25 yards Sprint back to Goal Line Backward Shuffle 25 yards Sprint back to Goal Line Sprint forward 5 yards and backpedal 5 yards back and forth 3 times

Game Speed Conditioning Field Complete Each Sprint with 100% Effort - Level 4 Set 1 Sprint 5 yards back and forth 3 times Carioca 20 yards back and forth 2 times Backward Shuffle 25 yards Sprint back to Goal Line Backward Shuffle 25 yards Sprint back to Goal Line Sprint forward 5 yards and backpedal 5 yards back and forth 3 times Power skip 50 yards and sprint backwards back to Goal Line Rest 2:00 Set 2 Shuffle 5 yards back and forth 3 times 5 tuck jumps Sprint 20 yards Sprint back to Goal Line Carioca same leg in front 25 yards back and forth 2 times Sprint forward 5 yards and backpedal 5 yards back and forth 4 times 12 split squat jumps Rest 2:00 Set 3 Sprint forward 5 yards and backpedal 5 yards back and forth 3 times 5 squat jumps Sprint 25 yards Sprint back to Goal Line Carioca same leg behind 20 yards back and forth 2 times Sprint forward 5 yards and backpedal 5 yards back and forth 4 times Power skip 40 yards and sprint backwards back to Goal Line Rest 2:00 Set 4 Sprint 5 yards back and forth 3 times Carioca 20 yards back and forth 2 times Backward Shuffle 25 yards Sprint back to Goal Line Backward Shuffle 25 yards Sprint back to Goal Line Sprint forward 5 yards and backpedal 5 yards back and forth 3 times Power skip 40 yards and sprint backwards back to Goal Line

Game Speed Conditioning Field Complete Each Sprint with 100% Effort - Level 5 Set 1 Sprint 5 yards back and forth 3 times Carioca 20 yards back and forth 2 times Backward Shuffle 25 yards Sprint back to Goal Line Backward Shuffle 25 yards Sprint back to Goal Line Sprint forward 5 yards and backpedal 5 yards back and forth 3 times Power skip 50 yards and sprint backwards back to Goal Line Sprint 50 yards back and forth 2 times Rest 2:00 Set 2 Shuffle 5 yards back and forth 3 times 5 tuck jumps Sprint 20 yards Sprint back to Goal Line Carioca same leg in front 25 yards back and forth 2 times Sprint forward 5 yards and backpedal 5 yards back and forth 4 times 12 split squat jumps Sprint 50 yards back and forth 2 times Rest 2:00 Set 3 Sprint forward 5 yards and backpedal 5 yards back and forth 3 times 5 squat jumps Sprint 25 yards Sprint back to Goal Line Carioca same leg behind 20 yards back and forth 2 times Sprint forward 5 yards and backpedal 5 yards back and forth 4 times Power skip 40 yards and sprint backwards back to Goal Line Sprint 50 yards back and forth 2 times Rest 2:00 Set 4 Sprint 5 yards back and forth 3 times Carioca 20 yards back and forth 2 times Backward Shuffle 25 yards Sprint back to Goal Line Backward Shuffle 25 yards Sprint back to Goal Line Sprint forward 5 yards and backpedal 5 yards back and forth 3 times Power skip 40 yards and sprint backwards back to Goal Line Sprint 50 yards back and forth 2 times

Game Speed Conditioning Gym Complete Each Sprint with 60% Effort - Level 1 Set 4 Set 1 Sprint to the foul line back and forth 3 times Carioca to half court back and forth 2 times Backward Shuffle to half court Sprint back to End Line Backward Shuffle to half court Sprint back to End Line Sprint forward to foul line and backpedal back to end line back and forth 3 times Rest 1:30 Set 2 Shuffle to foul line back and forth 3 times 5 tuck jumps Sprint to half court Sprint back to End Line Carioca same leg in front to half court back and forth 2 times Sprint forward to foul line and backpedal back to end line back and forth 3 times Rest 1:30 Set 3 Sprint to the foul line back and forth 3 times 5 squat jumps Sprint to half court Sprint back to End Line Carioca same leg behind to half court back and forth 2 times Sprint forward to foul line and backpedal back to end line back and forth 4 times Rest 1:30 Sprint to the foul line back and forth 3 times Carioca to half court back and forth 2 times Backward Shuffle to half court Sprint back to End Line Backward Shuffle to half court Sprint back to End Line Sprint forward to foul line and backpedal back to end line back and forth 3 times

Game Speed Conditioning Gym Complete Each Sprint with 100% Effort - Level 4 Set 1 Sprint to the foul line back and forth 3 times Carioca to half court back and forth 2 times Backward Shuffle to half court Sprint back to End Line Backward Shuffle to half court Sprint back to End Line Sprint forward to foul line and backpedal back to end line back and forth 3 times Power skip full court and sprint backwards back to End Line Rest 2:00 Set 2 Shuffle to foul line back and forth 3 times 5 tuck jumps Sprint to half court Sprint back to End Line Carioca same leg in front to half court back and forth 2 times Sprint forward to foul line and backpedal back to end line back and forth 4 times 12 split squat jumps Rest 2:00 Set 3 Sprint to the foul line back and forth 3 times 5 squat jumps Sprint to half court Sprint back to End Line Carioca same leg behind to half court back and forth 2 times Sprint forward to foul line and backpedal back to end line back and forth 4 times Power skip full court and sprint backwards back to End Line 2 times Rest 2:00 Set 4 Sprint to the foul line back and forth 3 times Carioca to half court back and forth 2 times Backward Shuffle to half court Sprint back to End Line Backward Shuffle to half court Sprint back to End Line Sprint forward to foul line and backpedal back to end line back and forth 3 times Power skip full court and sprint backwards back to Goal Line 2 times

Game Speed Conditioning Gym Complete Each Sprint with 100% Effort - Level 5 Set 1 Sprint to the foul line back and forth 3 times Carioca to half court back and forth 2 times Backward Shuffle to half court Sprint back to End Line Backward Shuffle to half court Sprint back to End Line Sprint forward to foul line and backpedal back to end line back and forth 3 times Power skip full court and sprint backwards back to End Line Sprint full court back and forth 2 times Rest 2:00 Set 2 Shuffle to foul line back and forth 3 times 5 tuck jumps Sprint to half court Sprint back to End Line Carioca same leg in front to half court back and forth 2 times Sprint forward to foul line and backpedal back to end line back and forth 4 times 12 split squat jumps Sprint full court back and forth 2 times Rest 2:00 Set 3 Sprint to the foul line back and forth 3 times 5 squat jumps Sprint to half court Sprint back to End Line Carioca same leg behind to half court back and forth 2 times Sprint forward to foul line and backpedal back to end line back and forth 4 times Power skip full court and sprint backwards back to End Line 2 times Rest 2:00 Set 4 Sprint to the foul line back and forth 3 times Carioca to half court back and forth 2 times Backward Shuffle to half court Sprint back to End Line Backward Shuffle to half court Sprint back to End Line Sprint forward to foul line and backpedal back to end line back and forth 3 times Power skip full court and sprint backwards back to Goal Line 2 times Sprint full court back and forth 2 times

WEEK 1 Workout 1 8-WEEK CONDITIONING PLAN Complete Each sprint with 100% Effort Set #1 4 Repetitions of 25 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #2 4 Repetitions of 25 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #3 4 Repetitions of 25 Yards 30 Seconds Rest Between Reps Workout 2 Set #1 3 Repetitions of 20 Yards 25 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #2 3 Repetitions of 40 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #3 2 Repetitions of 60 Yards 35 Seconds Rest Between Reps Workout 3 Set #1 5 Repetitions of 90 Yards 45 Seconds Rest Between Reps

WEEK 2 Workout 1 8-WEEK CONDITIONING PLAN Complete Each sprint with 100% Effort Set #1 4 Repetitions of 15 Yards 25 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #2 3 Repetitions of 30 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #3 3 Repetitions of 50 Yards 35 Seconds Rest Between Reps Workout 2 Set #1 3 Repetitions of 50 Yards 35 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #2 3 Repetitions of 100 Yards 45 Seconds Rest Between Reps Workout 3 Set #1 5 Repetitions of 90 Yards 45 Seconds Rest Between Reps

8-WEEK CONDITIONING PLAN Complete Each sprint with 100% Effort WEEK 3 Workout 1 Set #1 3 Repetitions of 20 Yards 25 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #2 4 Repetitions of 30 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #3 5 Repetitions of 50 Yards 35 Seconds Rest Between Reps Workout 2 Set #1 3 Repetitions of 50 Yards 35 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #2 4 Repetitions of 100 Yards 45 Seconds Rest Between Reps

WEEK 4 8-WEEK CONDITIONING PLAN Complete Each sprint with 100% Effort Workout 1 Set #1 6 Repetitions of 25 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #2 6 Repetitions of 25 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #3 6 Repetitions of 25 Yards 30 Seconds Rest Between Reps Workout 2 Set #1 4 Repetitions of 20 Yards 25 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #2 4 Repetitions of 40 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #3 4 Repetitions of 60 Yards 35 Seconds Rest Between Reps Workout 3 Set #1 6 Repetitions of 90 Yards 45 Seconds Rest Between Reps

WEEK 5 Workout 1 8-WEEK CONDITIONING PLAN Complete Each sprint with 100% Effort Set #1 6 Repetitions of 15 Yards 25 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #2 5 Repetitions of 30 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #3 5 Repetitions of 50 Yards 35 Seconds Rest Between Reps Workout 2 Set #1 4 Repetitions of 20 Yards 25 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #2 4 Repetitions of 40 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #3 4 Repetitions of 60 Yards 35 Seconds Rest Between Reps Workout 3 Set #1 7 Repetitions of 90 Yards 45 Seconds Rest Between Reps

8-WEEK CONDITIONING PLAN Complete Each sprint with 100% Effort WEEK 6 Workout 1 Set #1 7 Repetitions of 25 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Workout 3 Set #1 5 Repetitions of 50 Yards 35 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #2 7 Repetitions of 25 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #2 5 Repetitions of 100 Yards 45 Seconds Rest Between Reps Set #3 7 Repetitions of 25 Yards 30 Seconds Rest Between Reps Workout 2 Set #1 5 Repetitions of 20 Yards 25 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #2 5 Repetitions of 40 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #3 5 Repetitions of 60 Yards 35 Seconds Rest Between Reps

8-WEEK CONDITIONING PLAN Complete Each sprint with 100% Effort WEEK 7 Workout 1 Set #1 6 Repetitions of 15 Yards 25 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Workout 3 Set #1 8 Repetitions of 90 Yards 45 Seconds Rest Between Reps Set #2 6 Repetitions of 30 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #3 5 Repetitions of 50 Yards 35 Seconds Rest Between Reps Workout 2 Set #1 8 Repetitions of 25 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #2 8 Repetitions of 25 Yards 30 Seconds Rest Between Reps 2:00 Minutes Rest Between Sets Set #3 8 Repetitions of 25 Yards 30 Seconds Rest Between Reps